Yancy Camp Workout 709
Below you’ll find your mental conditioning pre-workout video. Much love – Yancy
A holiday message just for you my friends
*As always, make sure you scale down the workout if needed.
Phase 1:
Versa Loop warm-up x 1 round – Warm-up Demo
ABCD warm-up running x 5min – Instructional Demo
*After every ABCD rep, I want you completing 10 one legged hops on each leg (land and pop off the ground from your forefoot)
Finish warm-up with C pace run x 3min
Phase 2:
12 Days of Christmas
*Perform the workout exactly how you’d sing the song – Song demo (and a really good laugh)
1st day of Christmas – 400m run x 1
2nd day of Christmas – dead lift x 2
3rd day of Christmas – pull up x 3 (use a strength band if necessary
4th day of Christmas – hip slap x 4 (scale down with shoulder taps & use a strength band if necessary)
5th day of Christmas – bear crawl fwd x 5 meters followed by bear crawl bwd x 5 meters – repeat for a total of 5 down & back (50m)
6th day of Christmas – weighted lunge x 6
7th day of Christmas – stairclimber or Jacob’s ladder x 7 floors (speed step-ups x 70 if you don’t have access to equipment)
8th day of Christmas – broad jump x 8 (max distance each jump & tie all 8 jump together without rest – no stutter steps)
9th day of Christmas – Weighted burpee x 9 (using a Spartan RAM, sandbag, dead/slam ball, or similar)
10th day of Christmas – thruster x 10
11th day of Christmas – Burpee to 11sec static bar hang
12th day of Christmas – 1200m row (go with run if you don’t have access to a rower)
